You’re often told that building muscle and burning fat require two different training styles. Fortunately, that’s not the case, as you’ll find with this personal trainer’s 30-minute high-intensity dumbbell workout.
If you are training at home, you only need one set of best adjustable dumbbells To get started. These customizable weights combine multiple dumbbells into one for easy storage, and you can quickly change the load mid-exercise.
When you’re in the gym, you can get similar results using these Strength training tips for beginners. to choose a fixed weight load that will challenge you but won’t affect your form. With the weights ready, you can begin DanielPT Fitness’ (opens in a new tab) dumbbell session.
The 30-minute routine combines high-intensity cardio with resistance training moves to help you build muscle and burn fat in one workout. The key is to train intensely throughout the exercise, taking only short breaks between activities.
Perfecting your technique helps you get the most out of your session and allows you to avoid injury. So if you’re new to dumbbell strength training or could use a refresher, you can follow Daniel’s demos.
Watch DanielPT Fitness’s Dumbbell Workout
This style of exercise is known as high intensity resistance training (HIRT), where the goal is to work intensely in short bursts with minimal rest. Keeping the intensity high helps get muscle-building results, but there are other benefits.
Training this way also increases your heart rate and burns more energy during the session than a comparable steady-state workout. Also, keeping your heart rate up increases your metabolism, the amount of energy you burn at rest.
It’s a similar technique behind other high-intensity routines like this one. HIIT workout for fat loss. And thanks to this metabolism-boosting effect, DanielPT’s Short Session builds strength and burns fat with just one set of dumbbells.
As you get stronger, you may find that your chosen weight is no longer challenging. That’s where progressive overload training encourages you to gradually increase the load and grow your muscles.
If you’re looking for another weight-focused move to build muscle and burn fat, choose one of the best kettlebell and learn how to make swings with kettlebell. This unique exercise works the entire body, increases metabolism and builds core strength.
